Healthy (Clean as some may call it) Diet Example

[Adrenolin]

Someone mentioned in another thread it'd be hard to consume 4000 - 5000 clean/healthy calories. I'll leave my cutting diet from a few years ago here, for anyone to pick apart and utilize it for their own needs.

Meal 1 75g protein, 60carbs
Meal 2 75g protein, 60 carbs
Meal 3 75gprotein, 60carbs
Meal 4 75g protein, 60carbs
Meal 5 75g protein, 60 carbs
Postworkout 60g waxymaize 60g whey protein
+ 1 65g whey shake during the day

All meet requirements for protein or carb servings:
PROTEIN:
500g per day

• 11-12oz chicken
• 13oz tilapia
• 10-11oz ground turkey
• 10oz tuna
• 13oz shrimp
• 16oz egg whites (this is 50g protein)
  
  

1 meal may occasionally be substituted for a meal replacement shake of (3oz dry oats, 75g whey protein, water, 20 raw almonds)



CARBS:
360g per day

• 9-10oz rice
• 10oz sweet potato
• 3oz dry oats
• 9oz banana
• 8oz acai berries

FATS:
60-80g per day

• 1 tbsp olive oil
• 1 tbsp UDOS's oil
• 1 tbsp almond oil
• 1 tbsp macadamia nut oil
• 1 tbsp grape seed oil

VEGGIES: As much broccoli/greenbeans/asparagus/spinach/onions/peppers/carrots/mushrooms per day to satisfy myself

 

[meandme]

wow.. something i was waiting to see for months.. amazing thanks for this very helpful

 

[Adrenolin]

No problem brother, glad someone finds it useful. Now as for bulking, I never stuck to a fixed diet like this, but try to up the carbs and fats and lower the protein intake.

Of course it all needs to be adjusted to your own dietary needs.

 

[meandme]

am sure many will find it useful... i will be starting with superdmz and super trenabol cycle in 2 weeks so would be aiming to get atleast 10 lbs of mass....i never knew i need to lower the protein and increase carb & fat during bulking.. does it apply when trying to gain lean muscle mass with no fat.. am lil confused as i always thought 45(protein) +35(Carb)+20(FAT) will help the bulking process.

 

[meandme]

sorry dint get you

 

[craigs449]

Thanks Adrenolin.....Aways looking for different approaches on foods/diet.